Kodi kutulutsa m'mawere: Ntchitoyi chilengedwe nyumba ndi holo

Wokongola amawapopa mpumulo minofu chifuwa - chilakolako chinsinsi cha anthu ambiri. Koma pamene anyamata kuyamba kusewera masewera, ndi zokhumudwitsa. Minofu musati kukula workouts amakhala opanda ... Tikuphunzira ndi simulators lovuta holo, nawonso, sizinatheke. Koma tiyeni tikumbukire zimene amayembekezera kudza ku mpando akugwedeza? Kodi mukufuna kuphunzira supersposob momwe zingakweze chifuwa, popanda khama ndiponso popanda kuwononga nthawi. Ndipotu, chifukwa yabwino yothandiza kukwaniritsa awiri okha Zochita zikuluzikulu zimene ziyenera kupezeka mu pulogalamu maphunziro. Iwo ayankhidwa pansipa.

M'mene tingamangire pachifuwa dumbbell

Kuti agwire ntchito yonseyi ndi zida masewera, muyenera kokha shopu ndi zolemera enieni. Imodzi mwa njira ambiri, amene amagwira ntchito ndi kukongola ndi chifuwa - ndi benchi dumbbell kunama. Bodza pansi kapena pa benchi akugwira zipolopolo mu manja ake pamaso pake. Tenga chigongono pa mlingo woyenerera. Kutulutsa ndi manja anu mmwamba, powasunga molunjika. Izi ndi zolimbitsa tingachipeze powerenga anthu amene akufuna kudziwa momwe zingakweze chifuwa ntchito mphamvu makina. Kupita ku zolemera kuwala zikuluzikulu, mudzakhala mobwerezabwereza ntchito chifuwa ndi kukongola wanu minofu. Akuyendera kuti ntchito yotsatira Musalole miniti zina. yopuma angakhale 2 Mphindi, ngati mukuchita zolemera lolemera.

Ntchito yachiwiri: kuswana ndi wabodza manja dumbbell. Pogona pa benchi, kutenga zipolopolo ndi kupanga kusuntha yosalala, kufalitsa manja zake ndi kulumikiza iwo kutsogolo pamwamba pa chifuwa.

M'mene tingamangire pachifuwa Kankhani akuluakulu

Izi kawirikawiri njira loyamba anayamba ndi othamanga onse. Ndithudi, Kankhani akuluakulu - ichi ndi zolimbitsa zofunika kwambiri ngati mukuganiza bwanji zingakweze chifuwa kunyumba. Kuphunzira njira yosavuta sadzakhala zovuta, ndipo munthu akhoza kuyamba kugwira ntchito pa thupi lanu, mosasamala kulemera kalasi, ndi maluso ena. Osiyana mitundu ya Kankhani akuluakulu amakakamizidwa ntchito magulu osiyana minofu, osati chifuwa. Choncho chifukwa iwo, inu adzalenga mpumulo wokongola mofulumira ndipo mudzatha kuona zotsatira woyamba patapita masabata angapo a maphunziro zonse.

Muyenera kudziwa kuti njira yosavuta bwino kwambiri kukhala minofu pachifuwa, ndipo musaiwale ntchito kunja kwa chipinda awo kapena kunyumba. Ichi ndi maziko kuti adzakupatsani ngakhale oyamba kudziwa mmene zingakweze pachifuwa.

Kuphunzitsa mseri bwanji kupewa kutopa msanga?

Mu kulimbitsa thupi pachifuwa pali waung'ono koma yofunika nuance. Zochita wokulitsa minofu ya gulu mwamphamvu kumaphatikizapo ndi triceps - minofu amachititsa atigwira ndi adduction manja. Ndipo Mwachitsanzo, pamene inu unbend iwo Kankhani akuluakulu kapena benchi atolankhani, minofu wamng'ono uyu amatopa pamene pecs pano "watsopano". Motero, pali vuto pamene manja anu adakweza kwambiri za kulemera ndi chifuwa wake akadali osati nawo mokwanira. Kukhoza chilema n'zosavuta: choyamba tiyenera kutsegula minofu pachifuwa kotero atopa ndime ndi triceps. Pali kokoka amene minofu extensor sali nawo n'zofunika kwa ife gulu la ntchito. Mwachitsanzo, kuchepetsa izi mu pulogalamu yoyeseza dzanja, kuswana wa manja ndi dumbbell ku mbali (atagona).